Standing Hammer Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Standing Hammer Curl is a fundamental strength exercise targeting the biceps, with a secondary emphasis on the forearms. Performed using dumbbells, this movement involves standing with a straight posture and holding the weights at your sides with a neutral grip (palms facing each other). As you curl the dumbbells toward your shoulders, the neutral grip engages both the biceps and the brachioradialis muscle in the forearms, promoting balanced arm development. This exercise is great for improving grip strength and building overall arm size, making it a staple in upper-body workout routines.
How to Perform
Start by selecting a pair of dumbbells that match your strength level. Stand tall with your feet shoulder-width apart and arms fully extended, holding the dumbbells by your sides. Your palms should face inward toward your body (neutral grip).
Engage your core and maintain a slight bend in your elbows to ensure continuous tension on your biceps throughout the movement. Keep your chest upright and your shoulders pulled back.
Slowly curl the dumbbells upward while keeping your palms facing each other. Lift the weights in a controlled manner, ensuring your upper arms remain stationary and your elbows stay close to your torso.
At the top of the movement, when the dumbbells are near your shoulders, squeeze your biceps for a brief pause to maximize muscle contraction.
Lower the dumbbells slowly back to the starting position, maintaining control over the weights as you extend your arms fully.
Repeat the motion for the desired number of repetitions, keeping your form consistent and avoiding any swinging or jerking motions.
Tips
Maintain a steady, controlled pace throughout each repetition. Focus on moving the dumbbells slowly, ensuring full control over the weights during both the lifting and lowering phases.
Avoid rushing the movement to ensure constant tension on the biceps and forearms for the entire set, promoting better muscle engagement and reducing the risk of injury.
How Not to Perform
Do NOT swing your body or use momentum to lift the dumbbells. Swinging takes the focus off the biceps and forearms, reducing the effectiveness of the exercise and increasing the risk of injury. Instead, keep your core tight and move only your arms.
Do NOT let your elbows flare out during the movement. Flaring the elbows shifts the tension away from the biceps and can lead to improper form. Keep your elbows tucked close to your torso throughout the exercise.
Do NOT rush the movement or perform fast reps. Speeding through the exercise reduces muscle engagement and can lead to poor form. Focus on a controlled and steady pace for both the lifting and lowering phases to maximize biceps and forearm activation.
Do NOT arch or lean your back to assist the lift. Leaning backward places unnecessary strain on your lower back and shifts the focus away from your arms. Keep your spine neutral and your posture upright at all times.
Do NOT lock out your elbows at the bottom of the movement. Fully extending and locking the elbows eliminates tension on the muscles, which reduces the workout’s efficiency. Keep a slight bend in your elbows to maintain continuous tension on the biceps and forearms.
Do NOT grip the dumbbells too loosely or too tightly. A loose grip can cause the dumbbells to slip, while an overly tight grip can cause forearm fatigue prematurely. Hold the dumbbells firmly, but comfortably, to maintain proper control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
